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  6. Cod vs. Wafer

Cod vs. Wafer — In-Depth Nutrition Comparison

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Important differences between cod and wafer

  • Cod has more vitamin B5, selenium, vitamin B12, and vitamin B6; however, wafer has more copper, iron, manganese, and vitamin B2.
  • Cod's daily need coverage for vitamin B5 is 3052% more.
  • Cod has 10 times more vitamin B12 than wafer. Cod has 0.91µg of vitamin B12, while wafer has 0.09µg.
  • Cod is lower in sodium.
  • Wafer has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Cookies, chocolate wafers.

Infographic

Cod vs Wafer infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +96.7%
Contains more PhosphorusPhosphorus +53.8%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +480.7%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +93.8%
Contains more IronIron +955.3%
Contains more CopperCopper +1553.6%
Contains more ZincZinc +142.2%
Contains more ManganeseManganese +4540%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Wafer
Wafer
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +40057.5%
Contains more Vitamin B6Vitamin B6 +380.4%
Contains more Vitamin B12Vitamin B12 +911.1%
Contains more CholineCholine +355.9%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +167.1%
Contains more Vitamin B2Vitamin B2 +309.2%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +571.4%

All nutrients comparison - raw data values

Nutrient Cod Wafer DV% diff.
Vitamin B5 153mg 0.381mg 3052%
Selenium 33.1µg 5.7µg 50%
Copper 0.028mg 0.463mg 48%
Iron 0.38mg 4.01mg 45%
Vitamin B12 0.91µg 0.09µg 34%
Manganese 0.015mg 0.696mg 30%
Polyunsaturated fat 0.231g 4.153g 26%
Carbs 0g 72.7g 24%
Sodium 54mg 580mg 23%
Protein 17.81g 6.6g 22%
Fats 0.67g 14.2g 21%
Saturated fat 0.131g 4.241g 19%
Calories 82kcal 433kcal 18%
Vitamin B6 0.245mg 0.051mg 15%
Vitamin B2 0.065mg 0.266mg 15%
Cholesterol 43mg 2mg 14%
Fiber 0g 3.4g 14%
Monounsaturated fat 0.094g 4.865g 12%
Vitamin B1 0.076mg 0.203mg 11%
Phosphorus 203mg 132mg 10%
Folate 7µg 47µg 10%
Choline 65.2mg 14.3mg 9%
Zinc 0.45mg 1.09mg 6%
Potassium 413mg 210mg 6%
Vitamin B3 2.063mg 2.858mg 5%
Magnesium 32mg 53mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Caffeine 0mg 10mg 3%
Vitamin K 0.1µg 2.4µg 2%
Calcium 16mg 31mg 2%
Vitamin E 0.64mg 0.72mg 1%
Vitamin A 12µg 3µg 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 69.3g N/A
Sugar 0g 37.43g N/A
Tryptophan 0.199mg 0.096mg 0%
Threonine 0.781mg 0.22mg 0%
Isoleucine 0.821mg 0.261mg 0%
Leucine 1.447mg 0.447mg 0%
Lysine 1.635mg 0.281mg 0%
Methionine 0.527mg 0.105mg 0%
Phenylalanine 0.695mg 0.308mg 0%
Valine 0.917mg 0.323mg 0%
Histidine 0.524mg 0.128mg 0%
Omega-3 - EPA 0.064g 0.003g N/A
Omega-3 - DHA 0.12g 0.002g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +169.8%
Contains more WaterWater +1704.9%
Contains more FatsFats +2019.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +5075.5%
Contains more Poly. FatPolyunsaturated fat +1697.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.